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Tips for Improving Running Performance

Joseph Coupal - Thursday, June 15, 2017

Fit Factory, Kingston, MAMany runners are happy running their regular routes at a relaxed “feel-good pace.” This boosts your overall fitness and gives you a break from your everyday stress. But it is precisely this monotony in your training that can often lead to boredom and waning motivation. A steady, even pace makes your running heavy-footed and undynamic. Your performance will not improve, and your running will be reduced to just plodding along.

The following five tips can can add a lot of variety to your training. This is exactly what you need to enhance your performance and make your next run more fun and more dynamic.

1. Accelerations/Decelerations

Break up the monotony of your running by working short sprints into your endurance training on a regular basis. “That keeps your running form dynamic and makes you fast. You won’t make performance gains if you always run at the same speed. Your body needs a speed stimulus to be able to actually run faster the next time.

Tip: You can work this short speedwork into one of your long-distance runs to vary the pace, or you can finish a run with a speed drill like this.

2. Hill sprints

Running is not just about endurance training: Your body also requires strength. Do hill sprints after your long-distance runs. This turns your regular run into a complete cardio and strength workout and helps you run with a more powerful stride.

3. Fartlek

It is extremely important when running to be flexible in terms of speed, step frequency and power. Only in this way can you adjust to the different surfaces without overtaxing your body. Play with your pace during your distance runs.

From the Swedish word for “speed-play,” a “fartlek” basically involves varying your pace without a specific plan or goal. The intervals and intensity depend on the terrain, and you can mix and mash them as you like during your workout. The activity includes all intensities from slow recovery jogs to high-intensity sprints.

4. Trail running

Take advantage of the benefits of changing surfaces. Every surface has its own unique challenges. Your body must learn to react to them by unconsciously adapting your stride, foot strike and step frequency. This method is guaranteed to spice up your running training and nip boredom in the bud!

5. Crescendo run

A crescendo run is a training exercise involving a systematic increase in intensity. This method is a very effective option for improving your running performance. Plus, a crescendo run is an awesome fat burner!

For more information on improving your fitness level, contact Fit Factory in Kingston, MA.


What to Expect in a Zumba Group Exercise Classes

Joseph Coupal - Thursday, June 01, 2017

Fit Factory, Kingston, MAExercising to the rhythm of flamenco, meringue, and salsa music feels more like a dance party than a workout. This is why Zumba fitness classes in Kingston, MA are so fun. These high-energy group exercise classes use upbeat music that makes losing weight fun and exciting. Zumba fitness classes fluctuate between high- and low-intensity dance moves to raise your heart rate and boost your cardio endurance.

You do not have to be a great dancer to feel comfortable in a Zumba class. Zumba fitness emphasizes moving to the music and having a good time doing dance routines, no rhythm required! During class, participants perform a Latin-inspired dance workouts in a group which makes this exercise fun and growing more popular all the time.

Try Zumba for weight loss and discover how amazing this workout program is. In fact, expect to burn an average of 360 calories per class and get a cardio workout that melts fat while you laugh. Doing Zumba regularly will help you lose weight, strengthen your core muscles, improve body coordination, develop self-awareness, and enhance flexibility your flexibility, all while keeping you motivated to exercise.

To find out more about what to expect in Zumba fitness classes, contact Fit Factory in Kingston, MA.

Spinning Cycling Classes Gets Rid of Body Fat Faster - Kingston, MA

Joseph Coupal - Thursday, May 18, 2017

Fit Factory, Kingston, MAWhen you enroll in spinning cycling classes in Kingston, MA, you will perform a high-energy, full-body workout on a stationary bike. The workout is set to music and can be combined with other types of workouts such as Pilates, yoga, and strength training. Multiple types of exercises often makes fitness more engaging. But, cycling alone is high intensity interval training that is low-impact while being fun and motivating.

Being part of the pack in an indoor cycling workouts are a blast. The more you become a part of the group, the more you get motivated to engage in indoor cycling again and again.

If your goals include achieving fast weight loss results, then this is the right place. Spinning cycling classes help you burn anywhere between 400-600 calories in a quarter of an hour. When you combine these tempo cycling workouts with a healthy diet, you are certainly going to whittle down body fat.

Even though regular indoor cycling is a high-intensity workout, you can be sure that each routine on the stationary bike is surprisingly of low impact. Low enough that even those who have recovered from orthopedic injuries can perform it. When done correctly, indoor cycling has little impact on hips, knees, and ankles.

To find out more about indoor cycling workout classes, contact Fit Factory in Kingston, MA.

Personal Trainers: How to Choose the Right One- Kingston, MA

Joseph Coupal - Thursday, May 04, 2017

Fit Factory in Kingston, MAThere are a handful of things you want to consider when choosing a personal trainer:

1. Credentials: Are they qualified? Your personal trainer has to be nationally accredited. How knowledgeable they are will result in how affective their training is and how quickly you can achieve your fitness goals. Below is a list of some of the most common certifications:

  • NASM – National Academy of Sports Medicine
  • ACSM – American College of Sports Medicine
  • ACE – American Council on Exercise
  • CSCS – Certified Strength and Conditioning Specialist

2. Area of Specialization: Do they specialize in weight loss, athletic performance, senior fitness, or rehabilitation, just to name a few. Choose a personal trainer that specializes in the fitness goals and areas you want to achieve success in.

3. Experience: How many clients has your trainer coached? What type of clients do they usually work with? How long have they been training for? These are all good questions to ask to better see if you and your trainer are a good fit. Ask for references. There’s no one better to tell you if this trainer is good or bad than someone who either has or is working with them.

4. Personality: Are you looking for a trainer that is energetic, enthusiastic and optimistic? These are things to think about when interviewing someone to be your personal trainer. Setting the right atmosphere will promote your success in achieving your fitness goals.

5. Style of Coaching: Is the training style similar to a drill sergeant or are they soft spoken? Finding a trainer that coaches you the way you want to be coached will make the experience more fun and enjoyable and increase your chances of having success.

For more information on working with a personal trainer, contact Fit Factory in Kingston, MA.

Tips for Losing Weight – Kingston, MA

Joseph Coupal - Friday, April 21, 2017

Fit Factory, Kingston, MAAs you get older and busier, it gets harder and harder to lose weight and to stay active and motivated. But, for both your mind and body, it is very important to get in your daily exercise and keep the weight off.

Here are some tips for weight loss:

  1. Use the scale once a week, not once a day, and address weight gain when it starts by working out or adjusting food intake.
  2. Keep a food journal. Writing down the food that you eat will make controlling your eating habits easier.
  3. Continue to exercise. If it gets too cold for activities outdoors, join a gym. The camaraderie and the scope of exercise class options can help keep you motivated. When you are exercising with others, and you are having fun in group ex classes, it is easier to exercise.
  4. Make time to relax. Life can be stressful, and stress can lead to weight gain.
  5. Enjoy active family activities. Instead of watching a movie, try going for a walk or bike ride, go for a family swim or play a family volleyball game.

These tips can help you stay healthy and active. The key to maintaining healthy weight is in sticking with a healthy lifestyle. Just because you are busy, a healthy lifestyle should be maintained.

For help with weight loss and fitness goals, contact Fit Factory in Kingston, MA.

Lose Weight with Interval Training – Kingston, MA

Joseph Coupal - Wednesday, March 22, 2017

Fit Factory, Kingston, MAInterval training is growing in popularity and is considered to be one of the most effective training methods. Particularly in competitive sports, interval training is used to enhance physical performance. But it also offers many benefits for recreational runners and beginners. The main thing is to choose the right intervals. In today’s blog post, we show you what the best intervals for you are and why you should definitely include interval training in your routine.

What are interval runs?

Interval training is a type of training in which short periods of high-intensity work alternate with less-intense recovery periods. By adjusting the individual intervals, you can easily control the difficulty of the session. There are two ways to do this: by the duration or intensity of the work and recovery periods, and by the total number of intervals. When you change one of these parameters, you also change the stress on your body.

Weight loss through interval training

The high intensity of the work periods increases the training stimulus experienced by your muscles. In this way, you achieve a much greater training effect in the same amount of time as a moderate distance run. One of the biggest advantages is that you burn tons of calories in a relatively short time. Your muscles require a lot of energy after the intense workout for the recovery and regeneration process. Due to the “afterburn effect,” your metabolism remains elevated after your workout and you continue to burn additional calories.

What should your run intervals look like?

Interval training is usually considered to be a high-intensity and extremely strenuous training method. That is why it is often mistakenly assumed that interval runs are only for advanced runners. But aerobic intervals, as they are called, offer beginning runners an excellent opportunity to benefit from the many positive effects of an interval training session.

The right way to do intervals:

Because the work period of the intervals puts a lot of strain on your muscles you have to warm up properly. A moderate 10-15 minute run is enough to warm up your body and prevent injuries. You should choose a pace where you can carry on a conversation without difficulty.

The work period lasts 15 seconds. You should run at a submaximal sprint (90% of your maximal sprint) or, in other words, not quite full speed. This is followed by a recovery period consisting of 45 seconds of slow walking. The whole session lasts 15 minutes, meaning you run 15 intervals in total.

After the last interval, you should walk slowly for ten minutes.

It is important that you don’t overdo it when running intervals. Make sure to rest for one or two days after the session before doing your next workout. At the start, running intervals once a week is enough. Once you get used to it you can start doing 20-second work periods and 40-second recovery periods.

For more weight loss tips, contact Fit Factory.


Personal Training to Lose Weight For Summer - Kingston, MA

Joseph Coupal - Thursday, March 02, 2017

Fit Factory, Kingston, MAHere are some fitness training tips to help you get the body you want by this summer.

  1. You can’t out-train a bad diet.  Start eating fresh and home cooked foods and eliminate fast food immediately.
  2. Be smart when eating out, make the right choices; order extra veggies instead of the rice or pasta or potatoes that may come with your entrée. .
  3. Drink water. A dehydrated body will not lose fat. Shoot for 50% of your bodyweight in ounces. If you weigh 150 lbs, try to drink 75 ounces of water.
  4. To burn the most fat in the least amount of time do full body circuit training workouts with minimal rest in between.  
  5. Don’t take fat loss advice from just anyone.
  6. Your thoughts dictate your actions and your mindset. Focus on what you want (Nice abs, tight and toned legs and arms) rather than what you don’t want.
  7. Doing exercise with someone else, like a personal trainer or a friend, is one of the best ways to stick to a workout program.
  8. Always make sure your exercise program is constantly changing in some way so your body never hits a plateau. This means changing the intensity, adding more weight or doing more reps.  Bootcamps and interval training are great for this.
  9. Aim for 4-6 meals a day spread out every 2-3 hours.
  10. Seek a personal trainer to help you achieve your goals especially in areas you are weak in.
  11. Turn off the TV and go for a walk.
  12. Adopt a long term mindset when trying to achieve a goal. Nothing happens overnight.  Don’t become complacent.  
  13. It takes way more energy to be positive than negative. Choose to consciously be optimistic and positive and you will attract more good things in life to you.
  14. Find alternative ways to stay active that are fun for you and others
  15. Comfort zones are meant to be broken out of.  Performing uncomfortable tasks, activities and new habits will help you create more confidence in yourself and the self-esteem to keep losing weight and working hard.
  16. Try to get 7-9 hours of sleep each day.
  17. With a Heart Rate Monitor you check out how many calories you burn every workout.  This is a great way to monitor your intensity and make sure you are “bringing it” to each and every workout!
  18. If you track your food intake and control your calories you will inevitably lose weight.  
  19. When working out for fat and weight loss stick with compound exercises that hit multiple muscle groups such as a squat and press, pushups and lunges and curls.

For more information or assistance with your weight loss and fitness goals, contact Fit Factory in Kingston, MA.

Fitness Myths, That are Just Myths, Part III - Kingston, MA

Joseph Coupal - Thursday, February 16, 2017

Fit Factory, Kingston, MAFor every two fitness truths, there’s a lie, and sometimes it’s hard to determine which is which. Letting go of these fitness misconceptions will help you get better, faster, stronger, and more powerful.  This blog will cover 3 busted myths, and we’ll cover the next three in next week's blog. To see last week's busted myths, click here.

Myth #7: Sweating a ton means you worked your ___ off.

Truth: Not necessarily. You sweat because your core temperature increases. Yes, your muscles create heat when you exercise so a tough workout will increase your internal temp but it also has to do with the temperature you’re working out in. For example, you’re not going to sweat as much in 40-degree weather as you would in 80-degree weather.

The humidity in the air also plays a role. It’s not sweating that cools you off, it’s the evaporation [of sweat]. You’ll feel like you’re sweating more when it’s humid because sweat can’t evaporate. This is also a reason to be careful exercising in hot, humid climates, because your body temperature will keep increasing.

Myth #8: Crunches are a great exercise for your abs.

Truth: Meh. Crunches probably aren’t going to hurt your core strength, but they’re not the most efficient exercise you can do to strengthen your midsection. Your ab muscles are designed to work most effectively when you’re standing upright. Of course, there are plenty of great abs exercises that aren’t completely upright, but there are standing abs moves that will set your whole core on fire.

Myth #9: You have to do at least 20 minutes of cardio to make it worth your while.

Truth: You can get an amazing cardio workout in less time by utilizing high-intensity interval training. High-intensity cardio challenges the respiratory system to work efficiently to deliver oxygen to working muscles. If the system is stressed hard enough, it doesn’t require a lengthy workout for results. Plus, high-intensity training creates an afterburn effect, meaning you continue burning calories after you’re done. One approach is 20 seconds of hard work, 10 seconds of rest for eight rounds total, which adds up to a four-minute routine.

Check in next week for fitness myths 10-12 that are Busted! For more information on weight loss and fitness, contact Fit Factory.

Fitness Myths That are Just Myths, Not Fact - Kingtson, MA

Joseph Coupal - Thursday, February 02, 2017

Fit Factory, Kingston, MAFor every two fitness truths, there’s a lie, and sometimes it’s hard to determine which is which. Letting go of these  fitness misconceptions will help you get better, faster, stronger, and more powerful.  This blog will cover the first 3 and we’ll cover the rest in subsequent blogs.

Myth #1: Strength training will make you bulk up.

Truth: It’s pretty hard for women to bulk up from a normal strength-training routine because they don’t have as much testosterone as men (the difference in this hormone level makes men more prone to bulking up). In fact, if weight loss is your goal, strength training can actually help you lean out, but you have to keep your nutrition in check, too. Muscle is metabolically active. Simply maintaining lean muscle mass requires higher energy. So, the more lean muscle you have, the more calories your body will burn at rest.

Myth #2: You can focus on losing fat from certain body parts.

Truth: Spot-training is not a thing. Fat cells are distributed across your entire body. If you want to lose fat from a specific spot, you need to lose overall body fat. High-intensity interval training can work wonders—after an intense workout, your body needs to take in oxygen at a higher rate to help it return to its natural resting state. This process requires the body to work harder, burning more calories in the process. Incorporating strength training can help you hit your goals too, since having more lean muscle will help your body burn more calories at rest.

Myth #3: Doing lots of cardio is the best way to lose weight.

Truth: If your goal is weight loss, logging endless miles on the treadmill isn’t always the best approach. Yes, traditional cardio workouts will help create a day-to-day calorie deficit (in addition to a healthy diet), which is essential for losing weight. But in the long-term, since having more lean muscle mass helps your body burn more calories at rest, you’ll be adding to this deficit without doing a thing. A combination of both high-intensity cardio and strength training is a good idea. And don’t forget, when it comes to weight loss, having a smart nutrition plan is key.

Check in next week for fitness myths 4-6 that are Busted! For more information on weight loss and fitness, contact Fit Factory.

Health and Fitness Tips for Busy People - Kingston, MA

Joseph Coupal - Thursday, January 19, 2017

Fit Factory, Kingston, MAWeight Loss and healthy habits are hard enough, but when you are a busy business person and always on the go, making healthy decisions and finding the time to exercise can be even more difficult. As business people, it’s easy to forget that you have to take care of yourself too. Leading a healthy lifestyle will benefit both you and your business in the long run, healthy people tend to be happier and more productive.

When traveling: Pick a hotel that has a gym, but if that’s not possible buy a guest pass at a local gym for a nominal fee. Also, travel with resistance tubing. It’s cheap, light weight with it you can get a thorough full body workout even in the smallest hotel room.

Consider a healthy meal-delivery program. This takes all the guesswork out of weight loss and weight management. A great, fresh, gourmet, low calorie, meal can get you through the busiest days and the craziest schedules without gaining weight.

Sleep. Find a way to get more sleep.  Sleep will not only help you trim down your waistline but it will enhance your overall health exponentially. Schedule in sleep hours like you would schedule important meetings. Do not compromise sleep. 7-8 hours a night is ideal. You’ll notice that you not only feel better, but you will perform better at work.

Creating time for exercise with your busy schedule is crucial to maintain a healthy body and a sharp mind. Try to block out a minimum of four 30 – 60 (minute) exercise sessions a week. One session on the weekend, one session in on the lunch hour, one in the morning before work, and one in early evening after work often works best for busy people.

Multitask. Although this is not ideal, I have been guilty of it many times and for busy people it can be a necessary evil.

  • Carry on business conversations while you’re climbing stairs on the StairMaster.
  • Answer e-mails while peddling away on the bike.
  • Read or dictate business proposals and briefs while you’re busting it on the treadmill.

Motivation. Often with ambitious business people, fitness can fall by the wayside. Keep your physical health a top priority by writing down all the benefits fitness will provide in all facets of your life.  Whatever your reasons, post them around your home and office then refer to them when you feel like skipping out on your workout.

Business lunches and dinners can hurt your weight-loss/weight-management routine. Here are a few strategies to help get you through:

  • Pick a healthier restaurant so, at the very least, you’ll have low-calorie options.
  • Schedule business dinners earlier in the day to avoid consuming high-calorie meals right before bedtime. In addition, earlier meals mean no cocktails which will save calories.

Knowledge is power. Educate yourself on calorie counting and label reading so you can make informed choices that effect powerful results and positive change.

For more information on fitness and weight loss, contact Fit Factory.

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MA 02364
Phone: 781-585-3000